CURERS - Healers and Practices

featured this month on Free & Native

We were inspired to start our Saturday IG Story CURER series to highlight some of our favorite healers teachers, expanders, and thinkers. We asked some of our CURERS to now share their own go-to healers and healing practices with all of you. Stay tuned Saturdays on @freeandnative IG for a new CURER each week!

So honored to be featured among Katie Dalebout's healing practices! 

iii. Katie Dalebout • Let it Out

Feng Shui consultant Anjie Cho of Holistic Spaces (NYC + LA)-- has designed and cleared every space I've ever lived in which as helped so much. I wouldn't live anywhere without first having Anjie clear it and set it up optimally according to Feng Shui principles.

Sacha Jones, Stiggly’s Holistics NYC, Sacha is one of the coolest, smartest, women I’ve ever met. She’s an herbalist, holistic health counselor, and officiates weddings. I don’t know where I’d be without her wellness and life guidance.

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Recipe: Fire Water from Stiggly Holistics

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The charming Sacha Jones of Stiggly Holistics shares her recipe for Fire Water.  This is a savory cleansing concoction that Sacha drinks every morning. I highly recommend this drink-- it's a wonderfully warming broth.

It’s also a huge part of the menu for the group cleanses that she organizes. If you are interested in a guided cleanse, Sacha organizes cleanses at least once every season.  She welcomes participants at ALL levels and it's international!

Sacha recommends drinking Fire Water every morning.  After you wake up and have a full glass of water, then move onto your Fire Water.  It is a great "zingy", super cleansing kickstarter and the perfect replacement for coffee.  Sacha explains, “it’s very cleansing, has anti-inflammatory properties, good for digestion and blood sugar balance.  It’s pretty awesome!”

Fire Water - The Basics:

  • Boiled water, enough for your mug
  • Fresh squeezed juice from a half or full lemon
  • Cayenne pepper, to taste
  • Cinnamon, Ginger Powder & Turmeric, approximately ¼ teaspoon each
  • Pink Himalayan Salt (or other high quality sea salt) & fresh cracked Black Pepper, a pinch of each
  • Virgin coconut oil, 1 teaspoon 
  1. Boil the water.  Sacha reminds us “remember not to watch your kettle - you know what they say!”
  2. Squeeze the lemon juice into “your biggest, most favourite, chunky ceramic mug."
  3. Add the cayenne pepper to taste, as well as the other spices, salt and pepper. The above measurements are general guidelines.  Sacha recommends you “play with the quantities, start with smaller pinches of each if you prefer."
  4. Then top off the Fire Water with virgin coconut oil
  5. Finally, Sacha instructs us to “stir, sit down, breathe, smile, and when it's cool enough, sip.  And enjoy.  You will likely want to stir it as you go, to keep all the lovely ingredients from settling to the bottom”.

Finally, a lovely video of Sacha making Fire Water


the WELLNESS WONDERLAND: EPISODE 064 | ANJIE CHO

featured this week on The Wellness Wonderland, by Katie Dalebout

Anjie Cho is awesome. I’m so excited to finally welcome her to Wonderland. Since recording this episode she has become a great friend and she even interviewed me a couple times on her site here and here. She is one of the coolest, kindest, and most knowledgable people I’ve ever met. I am fascinated by Feng Shui, minimalism, and interior design and in this episode Anjie uses her vast experience and knowledge to enlighten us on all of that and more. Anjie is a registered Architect, Feng Shui Interior Designer and best selling author of 108 Ways to Create Holistic Spaces: Feng Shui and Green Design for Healing and Organic Homes. Since 1999, she has been creating beautiful and nourishing environments throughout New York City, Washington DC, San Francisco, Los Angeles, and beyond. There are so many simple yet profoundly impactful tips shared in the episode and I’m so excited to hear how you implement them in your lives. Let us know.


Katie Dalebout: Enlightened Eating and New Wellness Habits For The New Year

This week is the second part of my interview with Katie Dalebout from the Wellness Wonderland. Katie shares with us her view on nourishment and eating, perfect for the new year. 

AC: I love your program “Enlightened Eating” and totally agree with it. I think when you begin to look at your body, you really start to see how everything impacts your wellness. How you nourish your body can be a metaphor for how you cultivate your relationships your friends and family, your home, your work, the whole world, the universe… and your emotional self.

KD: You know that saying “How you do one thing is how you do everything?” I find it really true. I think some people find their holistic lifestyle/wellness, through their body, some from healing an addiction, etc. Everybody has their route of how they came to this work and how they found their spiritual connection. For me, that opening, that gaping wound, was my relationship with food and my body. And for me, that manifested in an eating disorder when I was very young. At the time, I had no idea and didn’t think anything was wrong. It doesn’t matter what the scale says or how your clothes are fitting. Your habits and how you’re speaking to yourself around food is what matters.

From a very young age, I decided that my body and personality were not good enough. I thought the quickest way to feel better about myself was by getting as thin as I could. Then I’ll feel good enough and I’ll feel safe, right? I would argue that most women have or have had an issue or a disordered relationship with food. Not necessarily just women, but men tend to be more “normal eaters” because they don’t have the body image standard. However, a lot of women are held to these crazy standards and it manifests in the way that they eat. 

When the way that you eat is out of balance, everything else will be too. I was so focused on eating that I had no social life and no life in general outside of controlling my food. I got high off of rigidly controlling my food. And I thought, “Oh, I’m so healthy, this is so high vibe!” That was the way I rationalized it, however that wasn’t what was going on. When your life is devoid of pleasures, you can’t be happy!

My mentor, Isabelle Foxen Duke, shared this really powerful quote: “Pleasure and restriction can’t happen simultaneously.” It’s like you have to choose. I think it’s a balance, like issues with food are directly related to the issues you’re having with your body, with yourself. A food problem is directly related to a body image problem. They don’t happen away from each other. Eating disorders don’t happen in a vacuum. You wouldn’t care about what you were eating if you didn’t care about the way that you look. A big part of every eating issue is the issue with body image, and that’s something recently that I’ve been learning. 

Tell us more about Enlightened Eating and the story behind it. 

My Enlightened Eating Toolkit includes tips about mindful eating. I practice intuitive eating which is about listening to your body. Eating when you’re hungry. Stopping when you’re full. And occasionally, when you can, mindful eating. Mindful eating is eating with no distractionsSitting down and being fully present for the meal. I don’t necessarily think you need to eat mindfully every meal. There are times when I’m eating an apple while I’m driving or eating while I’m talking on the phone or having a great conversation at dinner. That’s all well and good, but I think it’s really powerful to eat mindfully and really taste and appreciate your food every once in a while.

The other part is to plan a little bit. The Enlightened Eating Toolkit has some planning tools in there. Intuitive eating happens in the moment, so planning to some extent is not. However, if you know you’re going have a busy week, you may choose to plan to always have easy things to eat on hand. I don’t enjoy cooking a ton but I enjoy eating. But I make sure I have easy, healthy foods available for me at all times. I’m not going into the kitchen starving, having to cook something and then end up eating while standing up half the meal because I feel like eating ingredients while I’m cooking, right? With just a little bit of mindfulness by being kind to yourself, you can acknowledge that you’ve got a busy week. So you get some ingredients and put something together ahead of time. Or you pick something up. Get to know yourself and be kind to yourself by not putting yourself in situations where your blood sugar is low and you start to get “hangry."

Many people look at their eating habits for their New Year’s resolutions. What are your three tips for Enlightened Eating in the new year? 

As I said earlier, how you do anything is how you do everything. So my first tip would be non-judgment. Stop judging yourself right now. Don’t judge what you ate over the holidays. Don’t judge what you ate earlier. Now is a new moment. A lot of times we take one bad decision and make it a Pandora’s box that’s open so we can fly off the handle. I think it’s silly and how people stay stuck. It’s really awesome if you can forgive yourself in the moment instead. Use it as an opportunity to pivot and that way, it’s easier to come back, right? Eating one too many cookies is very different than eating the whole box, right? Before you’re on that rampage, use that moment of recognition as a time to pivot and say lovingly to yourself, “It’s okay you just did your old thing again, now is a time to resurrect the situation. Now is the time to begin again.” That’s better, because you don’t need 10 juice cleanses, 8 life coaching sessions and 9 yoga classes to come back. You can come back tomorrow. Bounce back and you’re fine. Not judging yourself is huge because you’re not going be perfect all the time. You’re just not. Acknowledging that and then using that as a tool is really important. 

Second is intuitive eating, or listening to your body. It’s okay not eating because it’s noon and then again because it’s six, because you ate a big lunch and you’re not hungry for dinner. Instead you have a little snack at 9 o’clock. Or maybe you want to eat dinner anyways and that’s okay too. Noticing the clues from your body: when are you hungry? when are you full? You might surprise yourself. You might need less food than you think you do or you might need more depending on what you did that day. Or how you’re feeling or what time of the month it is. Being aware of your body and listening intuitively to this guidance it gives you is powerful.

Pleasure would be the third tool. It’s probably contradictory with many New Year’s resolutions. If you decide to start a special diet like vegan, paleo, gluten-free or whatever it is, that’s all well and good. Good luck, that’s great and good for you. However, if you do something you do not want to do for example, if you eat something that you didn’t want to eat, judging yourself is only going to keep you stuck. For every diet, there’s an equal and opposite binge. A binge doesn’t necessarily mean standing with the fridge door open and stuffing your face. It could be that you felt so deprived that now you’re going allow yourself to eat the thing you didn’t want to because you deserve it and you earned it. This is a way to refuse yourself any pleasure. So please make sure to allow pleasure in some way. Maybe it’s a healthy version of something that you love. Maybe it’s the real version but it’s in moderation. Being able to allow yourself to have those things you really like and not denying yourself of pleasure -- that’s real healing, that’s real work, right? When you can have those things, be present for them, eat them mindfully and then move on.

Finally, how do you create your own holistic space in your kitchen to support your enlightened eating? 

I clean my refrigerator a lot. When it comes to holistic spaces, a clean refrigerator is really important. And I don’t just mean literally wiping it down with a paper towel but also looking at the contents. For instance, why all the junk in the door? I sometimes have mustard containers that are almost empty. Time to toss them! I am a minimalist with what’s in the fridge. I don’t like to go to the grocery store once a week and buy a huge haul; that doesn’t work for me. I go to the grocery store like every 3 days and get what I need. It’s fresh. I know some people reading this might have different situations, for instance if you have a family, but for me it works. Like I’ve been recently doing a “capsule wardrobe” which includes a few essential items.  It’s a minimalistic approach. Similarly, a capsule menu or capsule diet is really helpful. I basically have 3 or 4 things that I know I enjoy for snacks, breakfast, lunch and dinner. Three options for each that I know I like and I know my body likes. I know these options make me feel good, give me energy and are easy. And I always have those ingredients on hand!

I also keep the kitchen really clean, especially in the pantry. I have little containers from Anthropologie for such things as spices that I use all the time. Anjie, you and I both love the fire water from our mutual friend Sacha Jones. Sacha actually got me into setting up a fire water station. I’ll keep my turmeric, ginger and all the other spices in a certain spot. And I use the same mug every morning for water, fire water and teas all day. Sacha actually made me that mug. On the bottom it says “In a Wellness Wonderland.” I use that mug every day; it never goes in the dishwasher. I rinse it out after I have my fire water, then have green tea in it, then drink a glass of water in it and so on. It stays in use all day when I’m home. At the end of the day I rinse it out. That ritual is actually really helpful. And I look at that mug and it immediately makes me feel happy. Before, I would get stuck with the decision of what mug to use, oh I can’t reach it the one I want to use, etc.

I also incorporate the feng shui for the stove that I learned from you. I switch around the burners that I use because it’s multiple streams of income and opportunities for wealth!

Thanks Katie!

If people want go deeper into this work, you can download Katie’s Enlightened Eating Guide here. She also coaches people; info about her 3 month mentorship program here. She goes really deep into all the concepts that helped her and shares all the knowledge that she’s acquired. Finally, she also hosts a weekly Podcast.

by Anjie Cho


Katie Dalebout is an author, speaker, yoga teacher, social media butterfly, life-coach, podcast host and most importantly, mayor of the Wellness Wonderland. Katie believes that every detail counts, positive thoughts make miracles, authenticity creates strong relationships, and that every day you should dress, eat, and act like it’s a special occasion.

With her grounded Midwestern roots and astronomical dreams, Katie has taken her passions for communication & wellness and blended them together to share them with the masses on this platform. And elsewhere including Over The Moon, MindBodyGreenThe Beauty Bean and Bella Life

With her thoughts, Katie truly lives in her own…well…wonderland, visit her there often and create your own state of  bliss. If you’d like more inspiration from the girl behind the blog, hop on over to InstagramFacebookTwitter, and Tumblr. Be well…


Feature: Sacha Jones from Stiggly Holistics

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Stiggly Holistics NYC is an East Village, New York City based wellness company, specializing in wellness and nutrition counseling and cleansing, using a holistic approach.  I met Sacha Jones, the founder, a few years ago when we were both core members of the Stanton Street CSA.  (she’s still a core member!)

Sacha describes “holistic” as “looking at your wellness in the context of your whole life.  We look at what you eat but it’s so much more than that.  By looking at your whole lifestyle, we get down to the nitty-gritty of what’s really going on.  We start talking about kale and smoothies, but end up moving on to relationships with their mother.  It’s actually very interesting and deep, meaningful work for me.” 

So, what is this funny word “Stiggly?" The name “Stiggly” comes from a children’s book called “Stig of the Dump” by Clive King.  This book is about a cave boy named Stig, who lives in a dump, and makes things out of garbage.  Sacha adored this book growing up and was impressed with Stig being “such a recycler and up-cycler”. Later on she discovered that “Stig” means “path” in Scandinavian languages.  Sacha explains, “I love the idea of getting people on the wellness path. It had been a silly name that bounced around for years, and at some point I wanted to add it to my business.”

Sacha has always had an interest in natural remedies.  As a child she made perfume from rose petals and washed her face with morning dew.  At 15, she began studying herbs and at 17 became a vegetarian.  Then 10 years ago, Sacha became ill with colitis, which inspired her to start seriously studying nutrition.  She did not want to use drugs, so she focused on a high probiotic and gluten-free diet.

Similar to how the feng shui of your home can represent blocks in your life, Sacha says she “began to realize how much of her illness was emotional and how it can really be representative of what’s going on in your life." With her lifestyle changes, Sacha has truly healed her body and has not had any flare-up in 8-1/2 years.

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Besides private wellness counseling, natural body products (from Stiggly Lab) and workshops, one major focus of Stiggly Holistics are guided group cleanses.  Sacha provides a shopping list, recipes, and guidance throughout the entire cleanse. 

There is a secret, private Facebook group that really acts as “glue” for the group.  Sacha explains how “everybody gathers together and cheers each other along which is such a big part of the cleanse.”  Although it is for a focused period of time, Sacha describes her cleanses as “a springboard into wellness forever, it’s not like the master cleanse, too intense, or too soft, which is not very sustainable over time. My cleanses look at eating clean and overall nourishment.  Many people just don’t know how to do that, so a cleanse can help people make permanent changes to move forward.”

In fact, Sacha is organizing a Spring Cleanse this week! The official cleanse starts on Monday June 3rd and ends on June 17th.  If you miss this one, she holds them at least once every season.  She welcomes participants at ALL levels and it's international!

Be sure to check out Sacha’s fabulous super-cleansing recipe for Fire Water that she so kindly shared.  I’m making it tomorrow! 

by Anjie Cho

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Sacha Jones, founder and director of Stiggly Holistics, is a Certified Holistic Wellness Counselor (American Association of Drugless Practioners) - a graduate of the Institute of Integrative Nutrition.  

Sacha grew up in Wales & England, and has always been passionate about plants & natural healing.  Professionally, Sacha was drawn to work in the healing arts after working through some of her own serious health issues, and loves helping others get on their personal path to being their best self.  She believes there are many ways of looking at wellness - that a truly holistic approach is necessary for optimal healing.